8 Tips To Get Rid Of Stomach Bloating And Improve Digestion

Date March 26, 2018 17:05

Are you feeling bloated? This feeling, together with heaviness, is rarely caused by anything serious, especially if there are no other symptoms. Bloating usually results from a diet that doesn't fit you well. Many women also feel bloated before or during their periods.

The ways to reduce stomach bloating mostly have to do with your diet. So, below are some tips on how to reduce bloating and the discomfort associated with it.

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1. Drink lemon water and peppermint tea.

Lemon water and peppermint tea can help improve your digestion, thus reducing the bloated feeling. Drink a glass of warm lemon water first thing in the morning, and drink a few cups of peppermint tea throughout the day. These drinks come with the additional benefit of making your breath fresher.

2. Adjust your fiber intake.

Yes, fiber-rich foods are beneficial for you, but it's possible to have too much of the good stuff. These foods include beans, lentils, cruciferous vegetables (e.g. broccoli, Brussels sprouts, cabbage, and cauliflower), whole grains, bananas, and raspberries. There's no need to exclude these healthful and nutritious foods from your diet, but if they make you feel bloated, eat them in smaller amounts.

3. Chew food thoroughly and eat slowly.

It's probably not a good idea to save time by eating your meals quickly. When you eat too fast and don't chew well, you also ingest air with your food, and that can lead to feeling bloated. Chew your food slowly and thoroughly, and give yourself 20 to 30 minutes to finish your meals.

4. Eat smaller meals.

Eating too much in one sitting can make you feel heavy and bloated. Eating five or six small meals instead of eating three large ones can get rid of bloating and improve your digestion.

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5. Make sure you aren't allergic or intolerant to some of the foods you eat.

If you experience bloating after eating dairy foods or products that contain wheat, you might have lactose intolerance or gluten sensitivity. Try to stop eating these foods temporarily and see if your symptoms subside. But the only way to find out for sure is to see your doctor and ask for a test.

6. Prevent constipation.

Constipation can make you feel bloated. To avoid it, drink enough water throughout the day, eat enough fiber, and get some exercise.

7. Limit carbonated drinks.

Sodas and sparkling mineral water can make you feel bloated, especially if you drink them often. If you think the bubbles contribute to your bloating, switch to plain water or water flavored with fresh fruits and berries.

8. Eat probiotic foods.

Bloating may be caused by an imbalance in your gut microflora. To bring your good gut bacteria back into balance, try eating probiotic foods, such as yogurt with live bacteria or kefir. You may also consider taking a probiotic supplement.

Source: HealthLine, WebMD, StethNews

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This article is solely for informational purposes. Do not self-diagnose or self-medicate, and in all cases consult a certified healthcare professional before using any information presented in the article. The editorial board does not guarantee any results and does not bear any responsibility for harm that may result from using the information provided in the article.